EMOM x 28 minutes:
Min 1: Row ‘X’ cal
Min 2: Shuttle Runs 10m ‘X’ reps
Min 3: Echo ‘X’ cal
Min 4: Rest

*Choose highest number of calories/reps you think you can maintain across all rounds.
*All cals/reps must be maintained for RXD

A. Core work-
Two rounds for quality: (Working approx 45sec)
Min 1: Deadbug (10 sec change over)
Min 2: Side plank with hip lift (10 seconds change over)
Min 3: Plank drag through (light dumbbell or Kettlebell)
Min 4: Bird Dog (10 seconds change over)
Min 5: Single leg romanian

B. Five supersets
5 Deadlift (maintain weight) Do dumping
5 Strict Pull-ups *
* Choose a challenging repeatable pull option.
Rest between sets

Photo: Back to the Open with Mark. Thanks to @GrantWilliamsPhotos

A. Handstand Skills

B. Increment as far as possible in 15 minutes:
3-6-9-12-15… Dumbbell Shoulder to Overhead 22.5/15kg
10-20-30-40-50 Double-unders

Photo: Two legends and best mates. One of my all time favorites – thanks @GrantWilliamsPhotos

A. 15 minutes:
Build to a heavy Clean

B. Four rounds for time:
7 Squat Cleans 70/45kg
14 Toes to bar

Photo: Deb competing at the World Powerlifting championship over the weekend in Sri Lanka.
Deb completed 96kg Back Squat- 53kg Bench - 142kg Deadlift. Absolutely amazing!!!!

7am & 8am sessions are running- Please ensure you are booked in. 7am class is currently full but there is plenty of room at 8am.
If you would like a sleep in join Luke at 8am.

Partner workout

For time:
Row 1000m (change over every 250m)
then,
ten rounds:
10 Deadlift (change every 5 reps)
8 Wall walks (change every 4 reps)

Photo: Wishing Deb the best as she competes at Worlds Powerlifting Champion in Sri Lanka. We are all so proud!!!

FRIDAY is PLAY TIME. Learn some new skills, have a laugh and have. FUN!!!

Four rounds for time:
Run 400m
15 Thrusters 50/35kg
* Advanced athletes 60/40kg

EMOM X 28 minutes:
Min 1: Turkish get up right
Min 2: 'X' Strict to toes
Min 3: Turkish get-up left
Min 4: 30sec plank hold

A. Power Snatch Waves
Working off 1RM Power Snatch
70% x 3, 75% x2, 80% x 1
75% x 3, 80% x2, 85% x 1
80% x 3, 85% x 2, 90% x 1

B. Five rounds for time:
7 Power Snatch *
Runs 180m
*Choose a weight that allows for touch & go repetitions.
10 min cap.

AMRAP in 20 minutes:
10/7 Dips
15 Walking Lunges
50m Sandbag carry 45/35kg
15 Walking Lunges